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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Apr 1, 2013:

activity # timemileskm+m
  Orienteering (bush)4 5:32:14 25.08(13:15) 40.36(8:14)46 /68c67%
  Road bike2 2:12:10 34.19(15.5/h) 55.03(25.0/h)
  Running4 40:00
  Core stability1 30:00
  Orienteering (urban)1 23:56 2.65(9:02) 4.26(5:37)23 /27c85%
  Total8 9:18:20 61.92 99.6569 /95c72%

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Monday Apr 1, 2013 #

10 AM

Orienteering (bush) (Easter Day 3) 1:00:54 [4] ** 11.1 km (5:29 / km)
spiked:12/15c shoes: Salomon XA Pro 3D black/pewter

Crusoe, 1:10,000, 9.1km, 245m

Open running, flatt(tish), easy to locate controls. Today should have been by far my best day and unfortunately it was. By control #8 I was three minutes up on Craig but then I lost time at the water drop #9 after I navigated 2/3 of the way there then went off line but the big blowout was the following control where I only needed to aim for the track to the north then follow it to a bend, cross the aqueduct and locate the control but I cut the corner of the track, missed the bend I was aiming for and found the next one, thinking it was the first one then failed to notice that I ran past the bend that I wanted and overshot my crossing point by 350m so had to come back. Clueless even coming back. Hesitant after that.

Running warm up/down 10:00 [2]
shoes: Salomon XA Pro 3D black/pewter

Sunday Mar 31, 2013 #

10 AM

Orienteering (bush) race (Easter Day 2) 2:43:34 [3] ***** 16.66 km (9:49 / km)
spiked:15/26c shoes: Salomon XA Pro 3D lime/black

Mt Alexander, 1:15,000, 11.4km, 500m

Granite map, very difficult to run on with lots of fallen timber about the place and the fact it was on the side of a mountain!

I was ultra happy with my first control because I had no real plan other than to contour around the hillside so when I saw a 7m cliff in front of me and rounded the face to see my control, I was quite happy. Went on to annihilate #2 then took some advice from some of the early finishers and used the clearings to locate the next bunch.

Disastrous after Blair caught me and I screwed up a couple, then unfolded the map at #15 to find a very long leg to the south after I'd already been out for ages then made the biggest mistake ever on leaving #16 by looking at the leg from 17-18. Couldn't figure anything out along the route then when I came across the big clearing, I somehow misidentified it for one closer to #18 (even though I should have known I would have gone past that one by that point). I was halfway up the hillside before it dawned on me that I'd missed a control so had to go back. Lost around 18 minutes there.

Lost motivation for the next few controls and walked around trying to find #19, where Craig went through (+38 minutes) then walked to #20 feeling depressed before a Victorian went by and I had a Carboshot and the last of the water from the water drop then tailed him most of the (long) way to #21 before passing him just before it and leaving him behind. Still managed to screw up two more after that. Frustrating!

Running warm up/down 10:00 [2]
shoes: Salomon XA Pro 3D black/pewter

Saturday Mar 30, 2013 #

9 AM

Orienteering (bush) race (Easter Day 1) 52:46 [3] **** 5.6 km (9:25 / km)
spiked:19/27c shoes: Salomon XA Pro 3D black/pewter

Yorkshire Hill, 1:10,000, 5.6km, 115m

Distance is straight line because being a WRE, I did not take the GPS. This fact does not seem to have stopped a few people from doing so!!!

This was a fun map from a navigation perspective but it is a shame it took me eight controls to finally get the hang of it. Lost anywhere between 30 secs and 3 mins on at least five of the first eight controls then got my act together and blasted through the rest of the course. My only real error on the final 19 controls was when a couple of guys blazed past on the way to #23 and I decided to just follow and they both overshot the control. So annoying!

I also had what turned out to be Dave Meyer smashing along behind me to #17 and 18 and I held him off for both of these and navigated straight to them both before he got ahead to #19 and I followed him to that before we took different routes to #20.

I briefly held the fastest split from 20-21 before 17 other people bettered it.

Running warm up/down 10:00 [2]
shoes: Salomon XA Pro 3D black/pewter

Friday Mar 29, 2013 #

Event: Easter 2013
11 AM

Orienteering (urban) race (Easter Prologue) 23:56 [3] *** 4.26 km (5:37 / km)
spiked:23/27c shoes: Salomon XA Pro 3D black/pewter

La Trobe Bendigo, 1:4000, 3.6km, 105m

Great fun around the La Trobe Uni campus. I had a good run but unfortunately some of the early controls were in bush and I hadn't gotten my brain used to the idea so I blew out the 1st and 4th controls, probably about 30secs and 1:20 respectively trying to bash through the thick bush on the 4th and completely misreading the contours. Good for the rest of the course but the damage had been done.

As per usual when I make an error, I lose confidence over the rest of the course so was slower than hoped for. Right quad pulled up tight afterwards.

Strangely managed to tie with Craig for the second time in the past two NOL races although we each got zero points this time.

Running warm up/down 10:00 [2]
shoes: Salomon XA Pro 3D black/pewter

Thursday Mar 28, 2013 #

10 AM

Orienteering (bush) 55:00 [2] *** 7.0 km (7:51 / km)
shoes: Salomon XA Pro 3D lime/black

As per usual when the Garmin travels interstate, it has lost the first day's details so time and distance are estimates.

Pre-Easter training with the WA crowds at Kangaroo Gully in some detailed gold mining terrain on some courses from a few weeks back. Basic idea was to get the gist of how the area was mapped in preparation for the real thing.

Tuesday Mar 26, 2013 #

7 AM

Road bike (commute) 1:04:19 [2] 27.3 km (25.5 kph)
shoes: Giant TCR

Cold and wet ride in. Unlike my mum, I didn't need a phone to tell me it was cold and wet outside although I would have had to first go to work to retrieve my phone then all it would have showed me was the time anyway.

Not many other cyclists about and the bike cage in our building was about as empty as I've ever seen it during work hours. From there it was the CEO telling me the rain is good because it keeps the bloody cyclists off the road. I just don't know the appropriate response in those circumstances. I could speed up my redundancy with some choice comments (or more likely with my luck just get sacked).
5 PM

Road bike (commute) 1:07:51 intensity: (30:00 @1) + (37:51 @2) 27.73 km (24.5 kph)
shoes: Giant TCR

Rode over to the horseshoe bridge to pick up Tash. I eventually found her on the south side of the bridge rather than the north where I expected her to be - that may have been partly my fault but I forget how I worded my email.

Easy ride from there to home. Loads of cyclists flew past but I didn't think it'd be nice to leave Tash behind to chase them down.
8 PM

Core stability (LS strength session) 30:00 [2]

Abandoned the windtrainer session to give the legs a couple more days recovery before Easter - wow, serious competition! - so did a Lauren session instead.

2 x everything except theraband exercises.

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